Performance

One of the hardest parts about becoming an athlete or even jumping into a new sport like Jiu-Jitsu or Muay Thai is figuring out how to train hard without wrecking your body. It’s such a fine line to walk that actually will vary from person to person. So regardless of what basic bro science you may have heard, these are the facts. You must SLOWLY ramp up to a solid routine. If you do this right, you will be pretty much become a full fledged ninja. I’m going to lay out a sample schedule to help you slowly ramp up...

Undulating Periodization is not a new term and in fact athletes have been using it in some fashion for years. Before we talk about its benefits and how it compares to more traditional periodization, let’s go over some terminology. Periodization is basically your program design strategy, including but not limited to how many sets and reps, how many days per week, types of load used, stuff like that. People tend to be most familiar with linear periodization. Linear periodization tends to follow several phases of training that build on one another. For example, a typical 12-week linear periodization program would...

Have you ever worked your butt off only to have your performance stall out and start declining? Me too, and honestly, it sucks. This is a dangerous time for people, because usually one of two things happen. They either get frustrated and swear off of exercise all together, OR they step on the gas and end up getting injured. Sometimes, those injuries even require surgery. Either way the outcome is not ideal. Well, what if you were able to completely avoid that injury in the first place? While it is definitely impossible to avoid all injuries, you can certainly avoid...